Vegan Sources of B12
Whether you’ve been vegan for years or you’re just starting your plant-based journey, I’m sure you’ve heard of Vitamin B12.
This essential vitamin is often misunderstood in our world. We know it is vital to our health, but where does it come from? There are cultures and people around the world living healthy lives on a completely plant-based diet, so why is there a rumor that vegans don’t get enough B12?
Ultimately, everything comes down to personal choice.
People who choose a plant-based lifestyle must be conscious in their consumption habits, from the source of their food to the means of production. This also includes being mindful of how food impacts our bodies.
When you don’t consume enough B12, you put yourself at risk of anemia. You can also do damage to your nervous system if this vitamin is ignored. When you consume your recommended value, you can improve your mood, strengthen your bones, prevent anemia, and more!
In this article, we explore our favorite vegan sources of B12 and provide recommendations on how to incorporate it into your diet.
Nori
In a study published in the US National Library of Medicine, National Institutes of Health, researchers found that dried purple laver, or nori, is the best plant-based source of Vitamin B12.
Nori is the Japanese name for dried edible seaweed sheets. Made from a species of red algae called Porphyra, nori is best known for its use in Sushi.
It can be used to make classic sushi dishes like avocado rolls, or dried and eaten when crispy. I like to add dried nori flakes to savory dishes to give them a seafood inspired flavor.
An excellent source of iron and n-3 polyunsaturated fatty acids, nori is essential for plant-based diets which often lack these elements. Additionally, it is high in protein and helps curb the formation of cholesterol in the blood vessels.
Enjoy the benefits of Vitamins B12, A, B1, B2, C, and minerals niacin and iodine when you eat nori.
Other Vegan Sources of B12
In addition to Nori, these are some of our favorite vegan sources of B12:
Root Vegetables
Root vegetables like carrots, radishes, and turnips all contain vitamin B12. It is absorbed by bacterial in the soil and packed into these versatile veggies.
Legume Sprouts
Peas and lentil sprouts are nutrient powerhouses. With a high content of vitamin B12 in their seeds and additional nutrients within, legume sprouts are an excellent plant-based option.
Buckwheat
An excellent source of protein, fiber, and minerals, Buckwheat is also rich in Vitamin B and B12. It is also gluten-free and can be made into noodles. We have a delicious buckwheat (soba) noodle salad recipe on our blog, which you can view here.
Mushrooms
Black trumpet mushrooms and golden chanterelle mushrooms, to be exact. These fungi are full of essential Vitamin B12.
Health Benefits of Vitamin B12
So why should you prioritize getting enough B12 in your diet? Aside from taking precaution from the negative side effects of not getting enough, we recommend being mindful of this vitamin due to the health benefits.
According to this article from Healthline, the benefits of B12 include:
Prevent anemia and helps with red blood cell formation
Support bone health and prevent osteoporosis
Improve vision and reduce risk of macular degeneration
Improve mood and symptoms of depression
Benefit brain health and prevent the loss of neurons
Provide an energy boost
With all these benefits, its clear to see the importance of Vitamin B12. Take control of your consumption habits and incorporate this essential vitamin to your diet every week.
Whether you decide to try out our soba noodle recipe or add dried nori flakes to your next pot of rice, we commend you on your mindfulness to your health and wellness.
Sources
https://anyreasonvegans.com/8-sources-of-vitamin-b12/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/
https://www.allaboutsushiguide.com/nori.html
https://medium.com/four-pursuits-ventures/rich-plant-sources-of-b12-busting-the-myths-380a9ac53b28
https://www.healthline.com/nutrition/vitamin-b12-benefits#TOC_TITLE_HDR_2
